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Monday 30.9.13

9/30/2013

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conditioning/warm-up: Rings

WOD: 20min AMRAP

HSPU: 3 strict > 7 kipping

Pull-ups: 3 strict wide O-hand > 7 kipping

Pistols: 3 weighted > 7 free

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(a few scores got wiped off board by mistake -apologies to those four who aren't listed)
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Sunday 29.9.13

9/29/2013

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WOD: "Filthy Fifty"
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Friday 27.9.13

9/27/2013

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WOD: 'Isabel': 30 Snatch -for time (rx:61/43k)

Conditioning: strict DB Shoulder Press > b/ova Reverse Flies > DB  Shrug > 15 hang tuks ...5's-6's-7's-8's-9's-10's, best weight, 20min cut


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Thursday 26.9.13

9/26/2013

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WOD

Paralette skills & drills

'CINDY': 20min AMRAP: 5 Pull-ups > 10 Push-ups > 15 Squats

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Wednesday 25.9.13

9/25/2013

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WOD: "Monkey Crank & Snatch"

13 Power Snatch (60/40k)

10 HSPU

1 length Monkey bars (5.5mtr) + 1 length 'Crankin it' (4mtr)

30 DUs

...3/5 RFT

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Tuesday 24.9.13

9/24/2013

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WOD

20min AMRAP: 10 SDHP > 15 Box-jump > 200mtr run

(rx weight SDHP: 60/40k)

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Monday 23.9.13

9/23/2013

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WOD

Rings: warm-up, conditioning, skills

5 rounds/ 1min each: Muscle-ups > Pistol > strict Pull-up > Air Squat

...for total reps (air squat reps: 4=1)

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Sunday 22.9.13

9/22/2013

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WOD: "Deck of Death"

In groups of 2 or 3.  Task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts= 1×200m run for each card.

Spades – Ground to Overhead 50/35kg
Clubs – Toes to Bar
Hearts – 1 x 200m Run
Diamonds – Wall Balls

Jokers – 25 Burpees. J,Q,K = 10 reps.

Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck.

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Saturday 21.9.13

9/21/2013

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another long day chipping away at the (bigger than expected) task of getting construction completed.

Big thanks to Jared & Andy & Josh for giving your time & hands to get this thing completed!!

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Friday 20.9.13 

9/20/2013

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WOD

Strength: build 2RM Squat Clean

For time: 100 DUs > 50 Burpie Pull-ups >100 DU's > 50 Burpie Box-jumps > 100 DUs > 50 Burpie TTB

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    Linda Begg
    CrossFit Pukekohe
    owner

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